Vegetable Soup – Protein Packed (vegan, gluten-free)

I’ve gotten back to my intermittent fasting again and, after two days of water and smoothies, this vegetable soup is light but filling enough for a meal. I added a can of pureed cannellini beans to boost the protein and thicken the soup just a bit.

I hope you try it and add it to your recipes of healthy soups!

Ingredients:

1 tbsp. olive oil

½ medium onion, chopped

1 medium summer squash, chopped

1 large portabella mushroom, chopped

1 medium tomato, chopped (I like off the vine)

½ cup frozen peas

1 can of low sodium cannellini beans, 15.5 oz.

4 cups vegetable stock

If you follow me, you know I don’t measure so feel free to add the following to taste:

A handful of fresh parsley, chopped

Garlic powder

Oregano

Rosemary

Black pepper

4 cups vegetable stock

Gluten-free soy sauce, optional

Sauté the onion, summer squash, mushroom, and tomato in the olive oil until onion is translucent and veggies are softened. Stir occasionally and while the veggies are cooking, prepare your stock. Drain, rinse, and puree the can of beans with about one cup of warm vegetable stock.

Add the herbs and seasonings to the veggies. Stir in the pureed beans plus the remaining 3 cups of stock and the frozen peas. Bring to a boil, cover and let simmer on low heat for about 20 minutes.

Serve with a drizzle of extra virgin olive oil or soy sauce.

Enjoy!

Stir Fried Cauliflower Rice

I’ve wanted to try this for a while and in my efforts to eliminate heavy carbs from my diet, this is a great way to lighten up veggie fried rice. So here’s my version of cauliflower rice.

The main ingredient – one large head of cauliflower, pulsed and ready for the frying pan.

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The veggies: Spinach, broccoli, broccoli slaw, zucchini, summer squash, mushrooms, peas, red bell pepper, and onions. Seasoned with garlic powder, curry powder, ginger, basil, sriracha pepper flakes, and sautéed in olive oil.

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Finally. Added the cauliflower, two eggs (slightly beaten), a good splash of soy sauce, and stirred it all up.

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A meal in itself and I didn’t need a nap after eating this – a keeper!

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Revamped Sliders – veggie style

Being a vegetarian is easy; cutting the carbs requires a little more effort. Tonight’s dinner was a tasty spin on the very popular sliders popping up everywhere.

A grilled veggie burger tucked between two grilled portobello mushroom caps replete with the fixings was filling, low-cal, and carb-free. A side of grilled broccoli helped keep this dish healthy and low-fat.

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For a healthier version of pub grub and an addition of carbs, baked potato fries would be a perfect side for this dish!

 

Eggplant Lasagna

This is a new one for me. Eggplant Lasagna vs. Eggplant Parmesan. I’d definitely make this again – bubbly, cheesy, comforting, delicious!

I omitted breading the eggplant to lighten it up a bit and broiled (instead of fried) the slices before baking in the casserole. Layers of lasagna ingredients with eggplant substituted for the noodles: ricotta, mozzarella, homemade tomato sauce. All ingredients are low-fat and a little piece goes a long way.

Keeping it healthy and delicious the best I can!

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A great winter dish and a lighter, leaner, low-carb substitute for lasagna.